“"If you don't peel sweet potatoes, you will harm yourself if you eat them wrong"? Should you peel sweet potatoes when you eat them? Traditional Chinese medicine unravels the mystery
Lao Li is an authentic sweet potato lover, and every time the sweet potato harvest season comes, he can't help but buy a big bag and enjoy it slowly at home. However, every time he was ready to cook sweet potatoes, Lao Li would encounter a headache for him - should the sweet potato skin be removed?
On the one hand, Lao Li heard that sweet potato skin is rich in nutrients, and it seems a pity to throw it away; On the other hand, he is worried that the pesticides and dirt residues on the skin of sweet potatoes will cause harm to his health. So, every time he faced that bag of sweet potatoes, Lao Li would fall into a deep entanglement.
In fact, there are not a few sweet potato lovers like Lao Li. As a nutritious and sweet ingredient, sweet potatoes are loved by everyone. However, the controversy over sweet potato peels has persisted. So, what exactly are the nutrients of sweet potato skins? What are the risks?
Editor: Xiao Di.
The nutritional treasure behind the sweet potato skin
Sweet potato skins, which are often overlooked, are actually rich in nutritional treasures. It is rich in dietary fiber, vitamins, minerals and other ingredients that are beneficial to human health.
Dietary fiber is a highlight of sweet potato skins, these fibers not only help to increase the volume of stool, promote intestinal peristalsis, thereby improving constipation, but also help lower blood cholesterol levels and reduce the risk of cardiovascular disease.
Sweet potato peels are also good for many vitamins and minerals**. Among them, vitamin A and vitamin C are particularly abundant. Vitamin A is essential for maintaining vision, promoting good health, and boosting immune system function, while vitamin C is a powerful antioxidant that helps protect cells from free radical damage and prevent many chronic diseases.
In recent years, more and more studies have begun to focus on the nutritional value of sweet potato skins. A study published in the Journal of Nutrition found that the dietary fiber and antioxidants in sweet potato peels have significant benefits in promoting digestion and weight control. Researchers note that the fiber in sweet potato peels can help with weight control by increasing feelings of fullness and reducing appetite. Its antioxidants fight inflammation and reduce the risk of chronic diseases.
Risks of Sweet Potato Peels: Pesticides and Microbes
While we appreciate the rich nutrients of sweet potato skin, we can't ignore the risks it can pose. Sweet potato peels can have pesticide residues and microbial contamination issues that pose a potential threat to our health.
Pesticide residues are a major concern on sweet potato skins. To control pests and diseases, farmers may use pesticides in the process of growing sweet potatoes. As the outermost layer of sweet potato, the sweet potato skin is easy to adsorb and retain these pesticides. Long-term ingestion of pesticide residues may cause adverse effects on our health, such as increased risk of cancer, neurological diseases, etc.
In addition to pesticide residues, microbial contamination is also a problem that needs to be paid attention to in sweet potato skins. Harmful microorganisms such as E. coli and salmonella may be attached to the surface of sweet potato skins. If ingested into the body, these microorganisms can cause food poisoning, diarrhea, vomiting and other symptoms. Especially for people with weak immunity, such as the elderly, children, etc., special attention is required.
Some studies have pointed out that the problems of pesticide residues and microbial contamination in sweet potato peels cannot be ignored. Therefore, we must wash and handle sweet potato skins thoroughly before eating them to reduce food safety risks. You can use a brush to gently scrub the surface of the sweet potato peel to remove the attached dirt and microorganisms; Sweet potato skins can also be rinsed under running water for a period of time to help remove pesticide residues.
Sweet potato peel from the perspective of traditional Chinese medicine: it varies from person to person
From the perspective of traditional Chinese medicine, food and medicine have the same characteristics of sexual taste and meridians, and sweet potato skin is no exception. Traditional Chinese medicine believes that sweet potato skin has a sweet and flat taste, which has the effects of calming and tonifying and regulating the intestines. It is rich in dietary fiber to help promote intestinal peristalsis, which has a positive effect on relieving constipation and improving the intestinal environment.
Everyone's physique is different, and the ability to digest and absorb sweet potato skin is also different. For example, people with a weak spleen and stomach have relatively weak digestion and may have difficulty digesting the fiber components of sweet potato peels adequately. In this case, peeled and consuming sweet potatoes may be a better option to reduce the burden on the digestive system.
For people with different physiques, TCM provides personalized suggestions for eating sweet potato skins. In addition to those with weak spleen and stomach, it is advisable to peel and eat, and for people who are hot and prone to fire, sweet potato peels should also be eaten in moderation to avoid aggravating the heat in the body. For people who are cold and need warm supplements, they can increase the intake of sweet potato skins in an appropriate amount to take advantage of their warm and tonic properties.
How to properly handle and eat sweet potato peels?
In order to enjoy the delicious and nutritious taste of sweet potato rind safely, we need to master some handling and cooking skills. Below, let's take a look at how to properly handle and eat sweet potato skins!
First of all, the first step in handling sweet potato skins is to wash and decontaminate them thoroughly. Since the surface of the sweet potato skin may have soil, pesticide residues and other dirt, we need to gently scrub the sweet potato skin with a brush to ensure that the surface is completely removed. At the same time, sweet potatoes can also be soaked in clean water for a period of time to help further remove pesticide residues.
Next, choosing the right cooking method is also crucial. To maximize the retention of the nutrients of the sweet potato rind and reduce the risk, we can choose cooking methods such as steaming, boiling, or roasting. These cooking methods are relatively gentle and retain nutrients such as dietary fiber, vitamins and minerals in sweet potato skins, while also helping to kill harmful microorganisms that may be present.
Of course, whether to peel and eat sweet potatoes also needs to be decided according to the individual's physique and health status. As mentioned earlier, people with a weak spleen and stomach may be more suitable for eating sweet potatoes peeled to reduce the burden of digestion. For others, sweet potato skins are safe to consume in moderation and are rich in nutrients if they have been thoroughly washed and handled, and cooked properly.
Enjoy healthy food and wisdom for health
After understanding the nutritional value of sweet potato peels and the precautions for eating, it is not difficult for us to find that each food has its own unique charm and value, and the key lies in how we choose and enjoy it wisely. Sweet potato skins, an often overlooked part, are actually rich in nutritional treasures that can bring many benefits to the body if we handle them properly.
Healthy eating and wellness knowledge are the keys to a healthy life. We encourage everyone to pay attention to more relevant knowledge, constantly broaden their horizons, and improve their quality of life. In this era of information, we must learn to screen and screen, choose information that is really beneficial to us, and integrate it into our daily life.
Finally, I hope every reader can enjoy the food while reaping health and happiness! Let's use wisdom to maintain health and feel the beauty of life with our hearts!